We’re often told that “an apple a day keeps the doctor away”—but does this humble fruit really have such a powerful effect on our health?
Apples are among the world’s most popular fruits. Nearly 100 million tonnes are produced globally each year, and they come in a wide variety of colours, flavours, and textures. For generations, apples have been linked with good health, an idea popularised by a Welsh proverb from 1866: “Eat an apple on going to bed and you’ll keep the doctor from earning his bread.”
But is there real science behind the saying—and are apples healthier than other fruits?
What Makes Apples Healthy?
Apples are rich in phytochemicals, including flavanols, which have been linked to maintaining a healthy weight and reducing the risk of heart disease. They also contain polyphenols such as anthocyanins, which give red apples their colour and are associated with better heart health.
Another notable compound found in apples is phloridzin, which has been shown to help regulate blood glucose levels.
Apples are also high in fibre, particularly pectin. Pectin helps reduce levels of low-density lipoprotein (LDL), often referred to as “bad” cholesterol, and slows the absorption of sugar and fat from food, contributing to more stable blood sugar levels.
What Does the Research Say?
Evidence suggests these nutrients do translate into real health benefits. A 2017 review of five studies found that apple consumption was associated with an 18% lower risk of developing type 2 diabetes. A 2022 review of 18 studies reported that regularly eating apples or apple-derived products, such as juice, can help reduce cholesterol levels—provided the habit is maintained for more than a week.
A healthy diet overall can reduce cancer risk by up to 40%, largely due to bioactive compounds such as phytochemicals, which are abundant in apples. Some studies have even linked apple consumption with a lower risk of certain cancers.
Are Apples Better Than Other Fruits?
While apples are undoubtedly healthy, experts caution against viewing them as nutritionally superior to all other fruits.
“Apples don’t have much vitamin C, and they have no iron or calcium,” says Janet Colson, professor of nutrition and food science at Middle Tennessee State University. “But they contain many other ingredients that promote health and do wonderful things for the body.”
Apples share many beneficial compounds with other fruits and vegetables, including polyphenols, explains Flavia Guzzo, associate professor of plant biology at the University of Verona. Polyphenols act as antioxidants, helping to neutralise harmful free radicals that can damage cells and contribute to chronic diseases such as cancer and heart disease.
Some researchers claim apples have the second-highest antioxidant power among all fruits, and they are an especially important dietary source of phenolic compounds. One study found that people in the US obtain around one-fifth of their total phenolic intake from apples. These compounds have been linked to a lower risk of heart disease, cancer, asthma, diabetes, and obesity.
Another advantage of apples is their accessibility. They are affordable, widely available, and easy to store—making regular consumption more achievable for many people than some other fruits.
Does an Apple a Day Really Keep the Doctor Away?
Despite their benefits, eating an apple every day does not guarantee fewer trips to the doctor.
A 2015 study analysing dietary data from nearly 9,000 people found that apple-eaters were slightly more likely to avoid doctor visits than non–apple-eaters. However, the difference was not statistically significant once factors such as education level and smoking habits were taken into account.
“The relationship is complex,” says Matthew Davis, adjunct associate professor of epidemiology at Dartmouth Geisel School of Medicine. Apple-eaters, he notes, also tend to have generally healthier lifestyles.
As Davis and others have suggested, a more accurate saying might be:
“An apple a day keeps the pharmacist away.”